Eat your vegetables! How often do we hear this? Nobody is saying it’s not easier said than done, but if you have this pureed vegetable soup recipe already made you’ll have no excuses!
In fact, I guarantee you’ll eat more vegetables if you have a tasty vegetable soup simmering on your stove top (or sitting in the refrigerator—leftovers keep for up to five days.)
Overcome the #1 Biggest Diet Mistake with this Pureed Vegetable Soup Recipe
Do you know what the number one biggest diet mistake people make?
It’s not that they don’t eat enough protein or that they eat too much bread. Believe it or not, it’s not even that they eat too much sugar.
Is What They Are NOT Eating!
Time and again when people say they are adopting a clean eating diet they start off by listing all of the no-no foods they have crossed off their menu. No processed foods. No fried foods. No sugar goodies. No more bagels. No soda. And so on. It’s a great start to eliminate junk food and empty calories from your diet. However, if you could only choose one thing to change about your diet to optimize your health, you would get the biggest benefit by significantly increasing your intake of fruits and vegetables.
Research Shows More Fruits & Vegetables = Better Health & Longer Life
One of the most consistent findings in scientific literature is that as fruit and vegetable consumption increase in the diet, chronic disease (including obesity) decreases across the board.
How Much Is Enough?
The CDC, the National Cancer Institute, the American Heart Association, and the U.S. Department of Agriculture all recommend adults eat 7 to 13 servings of fruits and vegetables every day for better health.
But the sad reality is, the average person is not eating anywhere near the amount of fruits and vegetables they should. On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily. The statistics are even worse for adolescents; on average, only 9.5 percent of American adolescents consume at least 2 servings of fruit and at least 3 servings of vegetables each day.
The trick to eating lots of vegetables is to make sure they are ready-made and tasty. Making a big pot of this pureed vegetable soup recipe is a simple solution to boosting your entire family’s vegetable consumption. You can even eat it for snack or breakfast! It is not at all uncommon for me to serve a big bowl of vegetable soup with avocado toast on a weekend morning.
For a Richer, Creamy & More Satisfying Soup, Add….
The addition of garbanzo beans to this or any other pureed vegetable soup is a super easy way to give the recipe a richer, creamier texture. Adding beans will also make for a substantially more satisfying soup.
For those of you with food allergies and food sensitivities, it’s helpful to know this recipe meets the following dietary restrictions:
Egg Free / Grain Free / Bean-Free Option (omit the garbanzo beans) / Gluten Free / Paleo Friendly / Vegan / Vegetarian / Nut Free/ Dairy Free
- 2 tablespoons extra virgin olive oil
- 1 teaspoon anchovy paste (optional)
- 2 cups chopped Spanish onion
- 1 leek, white and green parts, thoroughly rinsed and drained, halved lengthwise and sliced 1/2-inch thick
- 2 carrots, peeled and chopped
- 1 red bell pepper, seeded and chopped
- 3 celery stalks, chopped
- 10 cloves garlic, chopped
- 1/2 teaspoon Himalayan salt, plus more as desired
- 1/8 teaspoon ground pepper
- 1 teaspoon Italian seasoning
- 8 cups vegetable broth
- 2 cups cauliflower florets
- 2 cans (14.5 ounces) diced tomatoes, drained
- 5 large handful baby spinach (optional)
- Juice from 1 whole lemon
- 1 can (15 ounces) BPA-free garbanzo beans, rinsed and drained (optional)
- Heat the oil and anchovy paste (if using) in a large heavy stockpot over medium heat. Add the onion and leeks, and cook, stirring occasionally, until translucent, about 8-minutes. Add the carrots, bell pepper, celery, garlic, salt, pepper and Italian seasoning. Cook for 5 minutes, stirring occasionally.
- Pour in the vegetable broth, cover the pot, and bring to a boil. Add the cauliflower and tomatoes, lower heat and simmer for 10 minutes, or until cauliflower softens.
- Add the spinach (if using) and lemon juice and cook for a further 30 seconds, then remove from the heat. Taste and adjust seasoning, if necessary.
- Use a handheld stick blender to process until smooth and creamy. (See notes below if you do not have a handheld stick blender.) Add garbanzo beans (if using) and puree again. Serve warm.
If you do not have a handheld stick blender, the soup can easily be pureed in a standard blender. However, for safety reasons, you’ll want to be sure to let the soup cool to room temperature before trying to puree it in a blender (hot soup can cause glass blender containers to explode.)